How To Relieve Back Pain In The Winter

Did you know that chronic back pain is one of the most common types of pain? With winter now in full swing, your risk for back pain is at an all-time high due to the drop in temperature. But what can you do to help alleviate some of the pain you may be suffering this winter? Here at Integrated Spine and Pain Care, we have just the answers you’re looking for.

• Remember To Exercise: When you’re experiencing back pain, its easy to understand why you’d want to sit around and rest. Pairing back pain with winter conditions can just increase the desire to stay inactive. Though you may think this is best for your back pain, it may end up doing more harm than good.  Strengthening your back and core muscles will help give your body the support it needs to alleviate your pain and prevent it from reoccurring. Some great exercises you can try are:
  • Partial crunches.
  • Hamstring stretches.
  • Wall sits.
  • Knee-to-chest stretches.
  • Pelvic Tilts.
• Shovel Correctly: Incorrect shoveling of driveways and sidewalks is one of the leading causes of back pain during the wintertime. If your back begins to ache every time you need to shovel, chances are you’re doing it incorrectly. When shoveling, always remember to lift from the knees, never from the back. Never pick up more amounts of snow or move faster than your body can handle. It’s not a race, so be sure to take some time to rest if you need to. Finally, when moving the snow from one area to another, make sure you turn your whole body to properly dispose of it. Merely twisting your back when doing this can lead to increased amounts of pain.    
• Wear Proper Footwear:  Something as simple as making a change in your footwear can make all the difference in relieving your back pain. With ice and snow covering the ground, it is important to always wear shoes with proper traction to avoid slips and falls, which are another common cause of back pain during the winter. Making sure your shoes offer good arch support is another thing to consider. Shoes that provide limited support tend to cause pain that radiates up to the back, so changing up your footwear may do wonders for relieving your pain.
• Stay Warm: The cold weather can cause your muscles to tighten, making certain movements a more daunting task. You may need to exert more effort than you normally would when completing certain tasks as a result. This extra effort can be a key culprit of back pain. To help keep your muscles loose and ready for action, always remember to bundle up and stay warm. The warmer you are, the easier it is to move around, so never be scared to throw on that extra layer!     

With the condition changes that occur with the onset of winter, it is easy to understand why back pain may begin to spike during this time of year. From more easily contracted muscles to injuries sustained from slipping and falling, numerous risk factors can lead to back pain during these next few months. At Integrated Spine and Pain Care, we understand this and want to help with any issues you may be experiencing. From prevention to treatment, we’ll be here for you!